1/2/2015

WARM UP

Try this for a week...

(1) Get the body warm with some general movement (3-5 minutes)

(2) Mobility (SMR, band distraction, etc…) - every athlete must know THEIR 3-4 specific areas that require daily attention. (6-8 minutes)

(3) Dynamic Warm-Up - 3-4 basic full-body movements and 2-3 movements specific to the movement patterns in the training session. (4-8 minutes)

(4) WOD Movement Specific (2-5 minutes)

SKILL

False Grip Ring Pull-Ups

BUY IN

4 sets of 5 Ring Pull-Ups

use false grip if possible

WOD

20min AMRAP
15 Cleans 95/65
15 WB 20/14
15 TTB

CASH OUT

3 sets of 30sec hollow rock hold

MOBILITY

Everything